October 21, 2015

A) Warm up:3 rounds at 65 lb/45 lb:

5 snatch grip deadlift

5 high hang snatch pulls

5 muscle snatch

5 overhead squats

5 Sott’s press
B) Every 90 seconds for 15 minutes:

2 TNG Snatch 

-work up to your heaviest touch and go double.
C) a)5 minute AMRAP:

Wall Balls at 30 lb/20 lb

3 minutes rest

b) Complete Part a total of wall balls for time.

(Example: 128 Wall balls in 5 minutes. 3 minutes rest. Complete 128 Wall balls for time.)